CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 5) Metcon (Time) Hang Squat Clean #135/#95 Bar Over Burpees 3-6-9-12-9-6-3 10 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following: 8 Minute AMRAP of: Partner 1 15 Wall Balls #20/#14 10 Burpees Partner 2 Overhead Wall Sit #25/#15 2 Minute Rest 8 Minute AMRAP of: Partner 1 15 Thruster #95/#65 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (3-3-2-2-1-1) Metcon (Time) 12 C2B 12 Alternating Dumbbell Snatches #50/#35 3 Rounds And Then 12 Bar Muscle Ups 12 Alternating Dumbbell Snatches #50/#35 3 Rounds12 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5-4-3-2-1) Metcon (Time) 400m Run 21 KB Swings #2/#1.5 12 HSPU’s 3 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 1) Metcon (AMRAP – Reps) 6 Minute AMRAP of: 5 Power Clean #135/#95 10 Bar Over Burpees 2 Minutes Rest 6 Minute AMRAP of: 5 Push Press #135/#95 10 Jump Squats 2 Minutes Rest For every rep completed …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Beep Test” Power Clean + Jerk (3 +1 x 5) Metcon (Time) 25 Burpees And Then 12 KB Swings #2/#1.5 9 KB Hang Power Clean #2/#1.5 6 KB Push Jerk #2/#1.5 5 Rounds And …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 5 ) Metcon (Time) “Granite Games Qualifier ” Wall Balls #20/#14 20-18-16-14-12-10-8-6-4-2 T2B 10-9-8-7-6-5-4-3-2-1

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (12 Minutes to find your 1RM ) Metcon (Time) 400m Run 21 KB Snatch #1.5/#1 15 KB Overhead Squat #1.5/#1 9 Strict Pull Ups 3 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (Time) 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg 1RM Snatch or Clean and Jerk in the remaining time 14 Minute Cap